Whether you have time for a leisurely breakfast, or need a quick fix, this chapter will give you plenty of recipes to fuel your mornings. Smoothies, breakfast bars, and no-cook oats will satisfy your morning hunger on the go. When you’re ready to kick back for a relaxed breakfast or brunch, dig into piping hot pancakes, French toast, and comforting oatmeal. Rise and shine, there’s some delicious food waiting!
While this can be made overnight for a convenient breakfast, I actually also enjoy it in the evening as a snack! You can also gently heat the finished oats to warm the mixture, either in the oven or on the stove top.
Serves 2
1 cup rolled oats
¼ cup finely chopped dates (or ¼ cup chopped apricots or raisins) (see note)
1–2 teaspoons chia seeds
¼ rounded teaspoon cinnamon
⅛–¼ teaspoon freshly grated nutmeg
pinch of sea salt
1¼ cups nondairy milk
In a bowl, combine the rolled oats, dates, chia seeds, cinnamon, nutmeg, salt, and milk. Stir through. Cover and refrigerate overnight (see note). The oats will absorb a lot of the milk overnight. In the morning, you may want to leave it as is so it remains thick, or add a little extra milk to thin. If desired, you can also add extra toppings/fruit, as suggested below. If you’d like it sweeter, add a drizzle of pure maple syrup.
Optional Add-Ins:
•mashed ripe banana (best to add in the morning before eating, so it doesn’t oxidize)
•other fresh fruit (ex: berries, chopped apples or pears, sliced peaches or plums, sliced bananas)
•hemp, pumpkin, or sunflower seeds
•chopped nuts (ex: almonds, pecans, walnuts, pistachios)
•dollop of nut butter to stir through
Dried Fruit Note: The dried fruit will plump and rehydrate with the soaking. If you aren’t a fan of dried fruit, simply omit it. It adds natural sweetness, but you can add some of your favorite natural sweetener instead if you prefer.
Kitchen Tip: Instead of soaking overnight, you can also soak this mixture for 1–2 hours at room temperature and it will soften nicely (it softens more after a few hours, but if soaking overnight be sure to refrigerate).
Sometimes we need to figure out the basics with grains. Here is a very simple oatmeal recipe, one that I use regularly. I opt to include a little milk along with water as the oats cook, to make the oatmeal a little creamier. Our girls love oatmeal, and this is the recipe I use most often—it’s easy and a substantial start to their morning. (For something beyond simple, try the chocolate version in the notes!)
Serves 2–3
1 cup rolled oats
¼–½ teaspoon cinnamon
Pinch sea salt (optional)
1½ cups water
½ cup plain or vanilla nondairy milk (plus more to thin as desired)
Pure maple syrup or coconut sugar (as desired, for serving)
Place the oats, cinnamon, sea salt, water, milk, and maple syrup in a pot over high heat and bring to a boil. Reduce heat to low and let simmer gently for 7–10 minutes, or longer, until softened to desired texture. Remove from heat and let stand for a few minutes. It will thicken more as it sits, and also the longer the oatmeal cooks, the more liquid it will absorb. So, add extra milk/ water if needed to loosen. Milk will give a creamier texture. Serve with add-ins, a drizzle of pure maple syrup, or a sprinkle of coconut sugar if desired.
Optional Add-Ins:
•fresh fruit, like chopped apples and pears, in the fall/winter; berries, chopped plums, peaches, or nectarines in the summer; sliced bananas
•dried fruit
•seeds (hemp are especially great)
•chopped nuts
Idea: While the oatmeal is still warm/hot, try stirring in a dollop of nut butter. It will melt through the oatmeal as you stir. It’s a great way to give kiddos an extra nutrient boost in the morning, especially if they aren’t fond of the texture of nut butter.
Chocolate Option: For a chocolaty oatmeal, omit the cinnamon, and stir in 2 tablespoons of cocoa powder after cooking, along with a few pinches of nutmeg and 2 tablespoons of shredded coconut if desired. Since cocoa is bitter, you will need to add sweetener, and 2–3 tablespoons of maple syrup works nicely. Top off with fresh berries or sliced bananas and a couple of chocolate chips for good measure!
Using leftover brown rice, you can make an almost instant rice pudding that is a beautiful treat in the morning and a welcome change from oatmeal.
Serves 2–3
2 loosely packed cups cooked and cooled brown rice, divided
¾–1 cup nondairy milk (see note)
1 ripe banana, about
½–¾ cup, sliced (optional; see note), or 1–3 tablespoons pure maple syrup or coconut sugar
¼–½ teaspoon cinnamon
¼ teaspoon nutmeg
⅛ teaspoon sea salt
Grated orange or lemon zest (optional)
In a small saucepan, add roughly 1½ cups of the cooked rice, ¾ cup of the milk, banana, cinnamon, nutmeg, and sea salt. Puree the mixture using a hand blender (alternatively, you can puree in a blender before adding to the saucepan). Add the remaining ½ cup of rice, and turn heat to medium-low. Let the mixture heat through for several minutes, uncovered, stirring occasionally. Add the remaining ¼ cup of milk if desired to thin. Taste, and add extra sweetener, and orange/lemon zest if desired. Stir through any add-ins and serve.
Milk Note: If using a vanilla nondairy milk, you may not need any additional sweetener.
Banana and Sweetener Note: Banana adds natural sweetness, so you may not want additional sweetener—your choice. Note that if adding the banana, the mixture will oxidize, so it’s best to eat straight away rather than save leftovers. If you don’t use the banana, sweeten with maple syrup, coconut sugar, or dried fruits (ex: chopped dates), to taste.
Chocolate Version: Add 1–2 tablespoons of cocoa powder, and add extra sweetener, to taste, to balance the bitterness of the cocoa.
Optional Add-Ins:
•2–3 tablespoons hemp seeds
•1 tablespoon ground chia seeds
•1–2 tablespoons nut or seed butter
•2–3 tablespoons almond meal
•dried fruit (ex: chopped dates, goji berries, raisins)
•fresh fruit (ex: chopped apples/pears in the winter, fresh berries in spring/summer)
ALMOND ZEN GRANOLACommercial granolas can have a lot of sugar and oil in them. This easy recipe has no oil and uses healthier sweeteners. It has the perfect balance of flavor and texture
. . . granola Zen!
Makes about 5½ cups
3 cups rolled oats
3 tablespoons raw pumpkin seeds or sunflower seeds
1 teaspoon cinnamon
¼–½ teaspoon ground cardamom to taste
¼ teaspoon sea salt
2–2½ tablespoons almond butter (see note)
2 tablespoons pure maple syrup
½ teaspoon blackstrap molasses
⅓ cup brown rice syrup
1 teaspoon pure vanilla extract
½–¾ cup combination of raisins and chopped dates
1 teaspoon lemon or orange zest
Preheat oven to 300°F and line a large rimmed baking sheet with parchment paper. In a bowl, combine the rolled oats, seeds, cinnamon, cardamom, and sea salt and stir through until well combined.
In another bowl, first combine the almond butter with the maple syrup and molasses, stirring to fully blend. Next, add the brown rice syrup and vanilla extract, and stir through. Add wet mixture to the dry ingredients, and combine until well incorporated.
Transfer mixture to your lined baking sheet and spread out evenly. Bake for 25–28 minutes, stirring a couple of times while baking to ensure the mixture bakes evenly. Remove from oven, stir in raisins and dates, and bake for another 2–3 minutes. Remove from oven, stir in lemon zest, and let cool completely. Once cool, store in an airtight container. Eat straight up, or with nondairy milk or yogurt.
Nut Butter Note: Nut butters can be tricky to measure exactly, which is why there is some wiggle room in this measurement. Anywhere from 2–2½ tablespoons will work fine. Also, you can substitute another nut butter if you prefer—like cashew or peanut butter.
We try to make Sunday the morning for making pancakes. With hockey schedules it’s not always easy, but when I do manage to pull it off, I get bonus mom points! These are so healthy you won’t mind your kiddos digging in with gusto.
Makes 13–15 pancakes
1 cup spelt flour
1 cup oat flour
⅓ cup rolled oats
2 tablespoons whole chia seeds (use white chia for best color)
1 tablespoon baking powder
1 teaspoon cinnamon
Pinch sea salt
2 cups plus 1–3 tablespoons plain or vanilla nondairy milk (see note)
½ teaspoon pure vanilla extract
1 medium-large ripe banana (sliced in half lengthwise, then into thin slices for half-moons; optional)
In a large bowl, add the flours, oats, and chia seeds, sift in the baking powder, and add the cinnamon and sea salt. Stir well to combine. Add the 2 cups of milk and vanilla extract, and whisk through the dry mixture until combined. If using the banana, stir through.
Let batter sit for a couple of minutes while preparing pan. Lightly oil a nonstick frying pan (simply wipe oil onto the pan using a paper towel; if you have a very good nonstick pan you won’t need much). With heat on medium-high, heat pan for a few minutes until hot, then reduce heat to medium/medium-low and let rest for a minute.
Using a ladle, scoop batter (about ¼–⅓ cup) into pan. Cook for several minutes, until small bubbles form on outer edge and in the center and pancake starts to look dry on the top. Flip pancakes to lightly cook other side, for about a minute. Repeat until batter is all used.
Milk Note: Begin with 2 cups milk. As you work through some of the batter, you’ll notice that it becomes much thicker. Add an extra tablespoon of milk at a time to thin the mixture as needed through the batches.
Kitchen Tip: I don’t use sweetener or sweetened milk in my pancake recipes for two reasons. First, since most of us have a little maple syrup on our pancakes, they really don’t need extra sweetener in the batter. Second, I find it makes the batter stickier and more likely to give you grief when flipping!
Idea: Try adding hemp seeds, nutmeg, lemon/orange zest, or a sprinkling of miniature dark chocolate chips to the batter!
SAVORY CHICKPEA “OMELETS”The addition of ground chia seeds in the batter really helps give an “eggy” consistency to this omelet recipe. If you can find black salt, it will also lend an egg-like aroma and flavor. Note: These will not fool anyone who is used to an egg-based omelet! The taste and texture are quite different. Still, they offer a savory breakfast option for those of us who have enjoyed things like omelets and crepes.
Makes 4–5 small omelets
1 tablespoon tahini
1 cup plain unsweetened nondairy milk (soy or almond preferred), divided
½ cup chickpea flour
2 tablespoons ground white chia seeds
1 tablespoon nutritional yeast
¼ teaspoon black salt
⅛ teaspoon sea salt (if you don’t have black salt, use ¼ rounded teaspoon sea salt)
¼ teaspoon onion powder
¼ teaspoon garlic powder
⅛ teaspoon paprika (optional, mostly for color)
½ teaspoon yellow prepared mustard
Optional fillings (see note)
In a bowl, first whisk the tahini with a few tablespoons of the milk. Once thinned out and smooth, whisk in the remaining milk, chickpea flour, chia, nutritional yeast, black salt, sea salt, onion powder, garlic powder, paprika, and mustard.
Heat a nonstick skillet over medium heat, and wipe over frying surface with a touch of oil. Ladle ⅓–½ cup of the mixture onto the skillet. Use the base of the ladle to gently and gradually spread out the omelet to 5–6" in diameter. Let cook over medium heat for 5–7 minutes, or until you can see the surface area is setting up. Check bottom of omelet to see if it is golden brown in a few spots. If so, add sprinkling of filling ingredients, then fold over into a half-moon shape (if it is difficult to lift/fold, the omelet needs more time to set up). Let cook another minute or two to warm/melt fillings and to get golden color on the outside, then serve. Repeat with remaining omelet mixture, reducing heat a touch if needed as working through batter and adding a teaspoon or more milk if needed if batter becomes very thick.
Kitchen Tip: Don’t taste the raw batter. Uncooked chickpea flour tastes horrible but changes with cooking!
Fillings Note: Keep in mind that these omelets are small, so either use a small amount of filling or make 2 larger omelets instead of 4–5 small ones. Ideas for fillings include baby spinach, chopped olives, halved cherry tomatoes, chopped green onions, Baconut (page 73), Ultimate Cashew Cheese (page 93), diced bell peppers, steamed asparagus, or sautéed mushrooms.
I remember French toast fondly from childhood—and so does hubby. It was the “treat” breakfast we had as kids, probably far easier for our parents to make than pancakes, and a great way to use up odds and ends of bread. This version is much healthier than what I ate as a kid, and I tell you our girls love it just the same.
Serves 3–4
1 cup plus 1–2 tablespoons plain or vanilla unsweetened nondairy milk
1 tablespoon white chia seeds
⅓ cup soaked and drained cashews (see note for nut-free option)
¾ teaspoon cinnamon
¼–½ teaspoon pure vanilla extract
⅛ teaspoon sea salt
Sliced bread of choice (see note)
In a blender or using a handheld blender, puree the milk (starting with 1 cup; see note), chia, cashews, cinnamon, vanilla extract, and sea salt until very smooth and thick (it will get thicker as it sits a little while and the chia swells).
Prepare a nonstick skillet by wiping over with a touch of oil (you need a nonstick skillet, or this will be a sticky event!). Turn heat to high for a few minutes to heat up the pan, then reduce to medium/medium-high. Dip a slice of bread into the batter. Turn over and let it sit in the chia mixture for a few moments to soak, then remove and place in the skillet. Repeat with other slices, frying 2–3 pieces or more at a time, depending on the size of your skillet. Fry for 3–5 minutes on each side, until light brown. Keep the heat high enough to get a good sear/crust on the bread, but reduce if it’s scorching. Note that the slices will be sticky until they are ready to be flipped, so be patient. Repeat until all bread is used. Serve with fresh fruit and pure maple syrup. Another fun serving idea is to make sandwiches out of the French toast, slathering some nut butter between two slices, then serving with maple syrup.
Nut-Free Option: Replace ⅓ cup of cashews with 3 tablespoons of hemp seeds.
Bread Note: You may use 6–10 slices of bread, depending on the size of the slices.
Milk Note: After the batter sits for a few minutes it can become quite thick. You can stir through another 1–2 tablespoons of milk if it has gotten too thick with standing (if you have less than half the batter left, use just 1 tablespoon).
This is a smoothie I sometimes make for our girls after they return from a long hockey game or practice. It’s so refreshing and helps reenergize and nourish them. It’s equally terrific as a healthy breakfast or afternoon/evening snack!
Serves 1–2
1–1¼ cups nondairy milk
1 medium-large apple (see note)
1 cup frozen banana slices (see note)
1½ tablespoons Vega Vanilla Almondilla Energizing Smoothie powder (see note)
1½ tablespoons hemp seeds
¼–½ teaspoon cinnamon to taste
Few ice cubes (optional, for puree; see note)
Place 1 cup of the milk, apple, banana, Vega powder, hemp seeds, cinnamon, and ice in a blender and puree until very smooth. If you’d like to thin out, add the extra milk. Pour into glasses and serve (over ice, if you like).
Apple Note: Kids may prefer sweeter varieties of apples, like Gala, Fuji, or Golden Delicious.
Banana Note: If you don’t have frozen banana, you can use ripe room temperature banana. If so, be sure to add the ice for a little chill to the smoothie. Otherwise, you can choose to omit the ice, or keep it in for an extra-chilled drink.
Protein Powder Note: Feel free to substitute another vanilla vegan protein powder.
Our girls all drink green smoothies in the morning. That wasn’t always the case. It took a little smoothie tweaking to get the younger two girls on board. I found that a blend with frozen pineapple, mango, and some cucumber really helps mute the greens. I also love using hemp seeds, as they contribute healthy fats and protein, as well as making the smoothies creamier.
Serves 2
3 packed cups spinach or kale leaves (see note)
½–1 cup frozen pineapple chunks (see note)
1 cup fresh or frozen banana slices
1 cup frozen mango (see note)
½–1 cup cucumber chunks
1–2 tablespoons Vega Tropical Tango Protein Smoothie powder (optional)
2 tablespoons hemp seeds (see note)
1 cup water
Add the spinach or kale, pineapple, banana, mango, cucumber, Vega powder, hemp seeds, and water to a blender and puree for a couple of minutes until very smooth (if using a high-powered blender like a Blendtec, you won’t need to puree as long; simply run the blender on “whole juice” mode, and then pulse again if there are any remaining frozen bits of fruit to be incorporated). Pour into glasses and serve.
Greens Note: The flavor of kale leaves is stronger than spinach, so you might want to start with spinach, or do a blend of 2 cups spinach and 1 cup kale leaves. You can also try substituting in ½ cup parsley leaves.
Pineapple/Mango Note: A large orange (peeled) is a tasty substitute for either the frozen pineapple or the frozen mango.
Hemp Seed Note: Start with 2 tablespoons, but feel free to add more if your kids like it!
See recipe photo on page 39.
This smoothie is rich in nutrients, and tastes sweet and dreamy!
Serves 2–3
2½ tablespoons macadamia nut butter or cashew butter (see note for nut-free option)
1 cup pure pumpkin puree
½ cup frozen banana slices
½ cup frozen mango chunks (see note)
⅓ packed cup pitted dates
1 teaspoon cinnamon
¼ generous teaspoon freshly grated nutmeg
⅛–¼ teaspoon allspice
2–4 ice cubes
Pinch sea salt (optional)
1¼ cups plain or vanilla nondairy milk
In a blender, add all ingredients and puree until very smooth. Taste, and adjust with extra sweetener/spices. Pour into glasses and serve.
Mango Note: Frozen mango adds natural sweetness and also a vibrant orange color!
Sweetener Note: You can substitute 2–3 tablespoons of maple syrup for the dates. Vanilla milk will also be a little sweeter than plain milk.
Nut-Free Option: Substitute 3–4 tablespoons of hemp seeds, to taste. You may want extra sweetener or cinnamon using hemp seeds.
Our girls love this smoothie after a hockey workout or after school. It’s creamy and chocolaty, and very nutrient-rich!
Serves 2
2 cups frozen ripe or overripe banana slices
¾–1 loosely packed cup baby spinach leaves (optional; see note)
3–4 tablespoons almond butter (see note)
3–3½ tablespoons Vega Choc-a-lot Protein Smoothie powder (see note)
3 tablespoons unsweetened shredded coconut (optional)
2 tablespoons cocoa powder
2 cups plain or vanilla nondairy milk
Add the banana, spinach, almond butter, Vega powder, coconut, cocoa powder, and milk to a blender and puree until very smooth. Pour into glasses and serve.
Spinach Note: Our girls don’t notice the spinach in this smoothie, so it’s a good way to gradually increase more greens in their diets. Any more than 1 cup, however, and it does change the color of the smoothie enough that kiddos might notice it. So start with less and see how it goes!
Almond Butter Note: Roasted almond butter tastes great! You can substitute other nut butters like cashew butter or peanut butter.
Protein Powder Note: Other chocolate protein powders can be substituted. They may differ in taste and chocolaty depth of flavor, so you can adjust the cocoa and add sweetener if needed. If you don’t want to use any, feel free to omit it. You can add another tablespoon of cocoa powder in its place. Since the Vega powder does have stevia, it adds sweetness to the smoothie. Without the Vega chocolate powder, you may want to add a few pitted dates or a touch of maple syrup to sweeten to taste.
Hemp milk can be made in a flash, because the seeds do not require soaking. The mixture is simply blitzed in a blender, strained, sweetened, and ready to drink or use in recipes!
Makes 3–3½ cups
1 cup hemp seeds
Couple pinches cinnamon
3–3½ cups water
1½–3 tablespoons pure maple syrup or other sweetener (see note)
½–1 teaspoon pure vanilla extract, or ¼–½ teaspoon vanilla powder, or seeds from 1 vanilla bean (see note)
Combine the hemp seeds, cinnamon, 3 cups water, 1½ tablespoons maple syrup, and vanilla extract in a blender. Blend until fully smooth and frothy.
Then strain the milk to remove the pulp. A nut milk bag works best, but you can also use a very fine strainer. Unlike when making nut milk, straining is not essential, but it will give a silkier, cleaner texture. Taste, and sweeten/season as desired with extra maple syrup, vanilla, or cinnamon, and add the extra water to dilute more if desired. Cover, and refrigerate. Use within 3–4 days.
Sweetener Note: For nut milks I don’t always add sweeteners, but for hemp milk, I find the flavor really benefits from a small amount of sweetener and also a touch of cinnamon. It’s up to you, though; you may enjoy it plain.
Vanilla Note: For best flavor, use vanilla bean powder or vanilla seeds (from the vanilla bean), but pure vanilla extract can be used in a pinch.
Kitchen Tip: If you want to use hemp milk in recipes, opt for baked goods, cereals, lattes, or drinking straight up! I find its flavor is a little too pronounced for savory dishes.
If you are interested in trying your own homemade milk, nut milk is a delicious—and easy—place to start!
Makes 3–3½ cups
1 cup soaked and drained almonds or cashews
3–3½ cups water
2–3 tablespoons pure maple syrup (optional; see note)
½–1 teaspoon pure vanilla extract, ¼–½ teaspoon vanilla bean powder (see note)
Optional add-ins: few pinches cinnamon, cardamom, or nutmeg
Combine the nuts with the water in a blender. (I prefer 3 cups for a richer, thicker milk. Add the extra ½ cup for a thinner milk.) Blend until smooth and frothy.
If desired, strain the milk to remove the nut pulp (a nut milk bag works best, a very fine strainer also works). Taste, and sweeten/season as desired with maple syrup, vanilla, and spices. Refrigerate in a covered vessel. Use within 3–4 days.
Sweetener Note: You may not want any sweetener in your milk, as almonds and cashews are naturally not bitter. However, you might want to sweeten it slightly, as your children may prefer a small amount of natural sweetener. Some options include 2–3 tablespoons of pure maple syrup, or, when blending the milk initially, you can add several pitted Medjool or honey dates. You will want to add these when pureeing the first time so you can strain out any fibrous bits.
Vanilla Bean Note: I love using vanilla bean powder. If you don’t have it, you can use vanilla extract or scrape the seeds from a whole vanilla bean. Another option with a whole vanilla bean is to submerge the bean in the milk for a day or two. The bean will plump some with soaking. You can then score and remove the seeds to stir in the milk or use in another recipe.
Ideas:
•Use the nut pulp in baked goods, hot cereals, or smoothies. Or, make a quick “nut cheese” by pureeing the pulp with lemon juice and sea salt.
•Blend nut milk with fresh or frozen fruit for a refreshing smoothie! For a chocolate version, add 2–3 tablespoons of cocoa powder. Add extra sweetener to balance flavor.
See recipe photo on page 45.
BEST BANANA BREAD (OR MUFFINS)A variation of this quick bread appeared in my first cookbook, The Everyday Vegan. I have since modified it to accommodate more dietary needs, as it is one of my most popular recipes ever!
Makes 1 loaf banana bread or 12 muffins
1 cup whole wheat pastry flour (or 1 cup plus 3–4 tablespoons spelt flour; see note for gluten-free version)
¾ cup oat flour
2 teaspoons baking powder
½ teaspoon baking soda
½ teaspoon cinnamon
½ teaspoon freshly ground nutmeg
¼ teaspoon sea salt
1 cup pureed overripe banana (see note)
½ cup plain nondairy milk
⅓ cup pure maple syrup
1 teaspoon pure vanilla extract
3–4 tablespoons nondairy chocolate chips (optional)
Preheat oven to 350°F. Wipe or spray a loaf pan with oil and line with a strip of parchment paper.
In a large bowl, mix the flours, baking powder, baking soda, cinnamon, nutmeg, and sea salt. In a separate bowl, combine the pureed banana, milk, maple syrup, and vanilla extract. Add the wet mixture to the dry, then add the chocolate chips, and stir through until just well combined (don’t overmix).
Pour batter into pan and bake for 43–48 minutes, until golden and a toothpick or skewer inserted in the center comes out clean.
Gluten-Free Option: Replace all the flour with 2 full cups of certified gluten-free oat flour, or with 1¾ cups gluten-free flour blend (ex: Bob’s Red Mill) plus ½ cup and 2 tablespoons almond meal and ¾ teaspoon xanthan gum.
Banana Note: Puree several medium-large overripe bananas in a blender or with an immersion blender and deep cup, then measure to get your 1 cup.
Kitchen Tip: To make muffins instead of a quick bread, pour mixture into a 12-cup muffin pan fitted with cupcake liners. Bake for 17–20 minutes, or until a toothpick inserted comes out clean. Remove, let cool for a few minutes in pan, and then transfer to a cooling rack to cool completely.
BLUEBERRY LASSY MUFFINS“Lassy” is an affectionate term for molasses in Newfoundland, where I grew up. These lassy muffins combine warm, fragrant spices with plump, juicy blueberries in a tender batter.
Makes 10–12 muffins
2¼ cups whole-grain spelt flour
¼ cup coconut sugar or other unrefined sugar
1 teaspoon cinnamon
½ teaspoon allspice
¼ teaspoon sea salt
¼ teaspoon ground ginger
2 teaspoons baking powder
½ teaspoon baking soda
2 tablespoons blackstrap molasses
½ cup unsweetened organic applesauce
¾ cup plain nondairy milk
⅓ cup pure maple syrup
1 teaspoon pure vanilla extract
⅔–¾ cup blueberries (see note for frozen)
Preheat oven to 350°F. Line a muffin pan with cupcake liners. In a large bowl, combine the flour, coconut sugar, cinnamon, allspice, sea salt, and ginger. Sift in the baking powder and baking soda. Stir through until well combined.
In a medium bowl, combine the molasses with the applesauce. Then whisk or stir in the milk, maple syrup, and vanilla extract, and mix together.
Gently fold the wet mixture into the dry mixture and mix until just combined (do not overmix), then fold in the berries. Spoon the mixture into the cupcake liners (this will fill 10–12 cupcake liners nicely full). Bake for 22–24 minutes (smaller muffins need less time, and also berries may affect baking time; see note), until a toothpick inserted in the center comes out clean.
Blueberry Note: I have tested these with frozen small and large blueberries. With large blueberries, the muffins take longer to cook through, as the batter around them takes longer to set. So, you may need another minute or two. With small (wild) blueberries, they set quicker, in around 22–23 minutes (or a little longer if you’re making just 9 large muffins).
APPLE-SPICE HEMP MUFFINSMoist, lightly spiced muffins with the added nutrition of hemp seeds, these are easy and quick to please both kids and adults! Adapted from Vive le Vegan!
Makes 12 large muffins
1½ cups whole-grain spelt flour
1 cup oat flour
⅔–¾ cup hemp seeds (see note)
1½–2 teaspoons cinnamon (see note)
¼ teaspoon sea salt
¼ teaspoon ground cardamom (or
¼ rounded teaspoon freshly grated nutmeg)
2 teaspoons baking powder
½ teaspoon baking soda
1 cup unsweetened organic applesauce
¾ cup plain or vanilla nondairy milk
½ cup pure maple syrup
1½ teaspoons pure vanilla extract
⅓ cup raisins (or chopped dehydrated raw banana)
Preheat oven to 350°F. Line a muffin pan with cupcake liners. In a large bowl, combine the flours, hemp seeds, cinnamon, sea salt, and cardamom, and sift in the baking powder and baking soda. Stir through until well combined.
In a medium bowl, combine the applesauce, milk, maple syrup, vanilla extract, and raisins, and mix together. Gently fold the wet mixture into the dry mixture, and stir until just combined (do not overmix). Spoon the mixture into the cupcake liners (this will fill 12 cupcake liners quite full). Bake for 21–23 minutes (use less time for smaller muffins, and more for larger), until a toothpick inserted in the center comes out clean.
Hemp Seeds Note: Hemp seeds add moisture to these muffins, as well as a great nutritional boost for busy kiddos. They are a key element to the recipe, so if you don’t have them, don’t try substituting another ingredient. Instead, try a different recipe, like Best Banana Bread (or Muffins) on page 48.
Cinnamon Note: These are flavorful with just 1½ teaspoons of cinnamon, but if you love cinnamon (as we do!) go ahead and use up to 2 teaspoons.
DOUBLE CHOCOLATE ORANGE BANANA MUFFINSWhat can I say? These give you a healthy excuse to eat chocolate in a muffin!
Makes 11–12 muffins
1½ cups whole-grain spelt flour
½ cup almond flour (see note for nut-free option)
¼ cup cocoa powder
1½–2 teaspoons orange zest (from 1 large or 2 small oranges)
¼ rounded teaspoon sea salt
1½ teaspoons baking powder
¼ teaspoon baking soda
1 cup pureed overripe banana (see note)
½ cup freshly squeezed orange juice (from 1 large or 2 small oranges)
½ cup pure maple syrup
2 teaspoons pure vanilla extract
¼ cup nondairy mini or regular chocolate chips (optional)
Preheat oven to 350°F. Line 11–12 cups of a muffin pan with large cupcake liners.
In a large bowl, mix the flours, cocoa powder, orange zest, and sea salt, then sift in the baking powder and baking soda.
In a medium bowl, combine the pureed banana, orange juice, maple syrup, and vanilla extract.
Add the wet mixture to the dry, then add the chocolate chips and stir through until just well combined (don’t overmix). Ladle the batter into the cupcake liners and bake for 17–19 minutes, until a toothpick or skewer inserted in the center comes out clean.
Banana Note: If you have an immersion blender, puree about 2 large overripe bananas in a deep, large cup, then measure to get your 1 cup. If you are a little shy with the measure, use applesauce to make up the difference!
Nut-Free Option: If you’d like to make these nut-free for school lunches or other allergy concerns, substitute ½ cup oat flour for the almond flour. They won’t be quite as moist, but will still have lovely flavor and texture!
OATMEAL BANANA BITESThese muffin-like bites use only pureed banana as a sweetener, and as a bonus, they can be prepped in just minutes! Adapted from Vive le Vegan!
Makes 8–12 bites
1 cup rolled oats (use gluten-free certified oats for gluten-free option)
1 cup oat flour (use gluten-free certified oat flour for gluten-free option)
1 teaspoon baking powder
½ teaspoon cinnamon
¼ teaspoon sea salt
⅛–¼ teaspoon freshly grated nutmeg
1 cup pureed overripe banana (roughly 2 large bananas; see note)
1½ teaspoons vanilla extract or ½–¾ teaspoon vanilla bean powder
3 tablespoons nondairy chocolate chips (optional, can substitute dried fruit; see note)
Preheat oven to 350°F. Line a baking sheet with parchment paper. In a mixing bowl, combine the oats, oat flour, baking powder, cinnamon, sea salt, and nutmeg. Stir through until well combined.
Add the banana, vanilla extract, and chocolate chips to the dry mixture, and stir through until combined. Using a cookie scoop, place 2-tablespoon mounds of the batter onto the prepared baking sheet. Bake for 13–14 minutes, until just firm to the touch and a light golden on top. Remove from oven and let cool on pan for a minute, then transfer to a cooling rack.
Banana Note: Use an immersion blender and a deep cup to puree your bananas (this is easiest, but a blender or small food processor will also work). It produces a very liquefied mixture, not like what you can get through mashing.
Idea: Try adding raisins, chopped dates, or chopped dried banana in place of the chips.
PUMPKIN SNACKLESMy Wholesome Oat Snackles are so popular I decided to create a version using pumpkin for an autumnal twist. These are just as delicious as the original—maybe even more so!
Makes 12–13 snackles
1½ cups rolled oats
1 cup oat flour
¼ cup raisins
1¼ teaspoons baking powder
1¼ teaspoons cinnamon
¼ teaspoon sea salt
¼ teaspoon freshly grated nutmeg
¼ teaspoon allspice
Couple pinches ground cloves
1½ tablespoons ground chia seeds
¾ cup pumpkin puree (not pumpkin pie mix; see note)
½ cup plus 2 tablespoons pure maple syrup
3 tablespoons unsweetened nondairy milk
½ tablespoon freshly squeezed lemon juice
1 teaspoon pure vanilla extract
2–3 tablespoons nondairy chocolate chips
Preheat oven to 350°F. Line a baking sheet with parchment paper.
In a large bowl, combine the rolled oats, oat flour, raisins, baking powder, cinnamon, sea salt, nutmeg, allspice, and cloves, stirring to mix well.
In a medium bowl, combine the chia with the pumpkin, maple syrup, milk, lemon juice, and vanilla extract, whisking through to smooth out the pumpkin puree.
Add the wet ingredients to the dry, stirring through until well incorporated. Add the chips.
Using a cookie scoop, place mounds of the batter (about 2 tablespoons in size) onto the prepared baking sheet. Bake for 13–14 minutes, until just firm to the touch. Remove from oven, let cool for about a minute, then transfer to a cooling rack to cool completely.
Pumpkin Note: Canned pumpkin can vary in consistency. I use Farmer’s Market brand, and it is very thick and dense.
Kitchen Tip: I sometimes add chocolate chips to only half the batch. Scoop out about half the snackles, then stir in a few chocolate chips, and finish off scooping the batch!
Idea: Try adding toasted chopped pecans to these snackles.
PUMPKIN SEED AND CHOCOLATE CHIP OATMEAL BREAKFAST BARSThese are a terrific on-the-go healthy breakfast, and a perfect snack for any time of the day. Our whole family loves them!
Makes 12–16 bars
1½ cups rolled oats
1¼ cups oat flour
3–4 tablespoons pumpkin seeds
2–3 tablespoons nondairy chocolate chips or mini chips (can also substitute raisins or dried cranberries)
1 teaspoon cinnamon
¼ teaspoon sea salt
⅛–¼ teaspoon freshly grated nutmeg
¼ cup plus 2 tablespoons plain unsweetened nondairy milk
⅓ cup brown rice syrup
1–2 tablespoons pure maple syrup
Preheat oven to 350°F. Line an 8" × 8" baking dish with parchment paper. In a large bowl, combine the rolled oats, oat flour, pumpkin seeds, chocolate chips, cinnamon, sea salt, and nutmeg.
In a smaller bowl, combine the milk, brown rice syrup, and maple syrup.
Add the wet ingredients to the dry mixture, stirring until well combined.
Transfer the mixture to the prepared pan, and press it down until evenly distributed. Using a sharp knife, cut to mark out the bars before you bake them to make it easier to fully cut and remove the bars once baked. (I usually mark out 16 bars, but you can make whatever size you like.) Bake for 20 minutes, then remove from oven and let bars cool in pan. Once cool, use a sharp knife to fully cut the bars, then remove with a spatula.
Idea: I first made these bars with just raisins, and they were delicious. Then, I tried a combination of pumpkin seeds and chocolate chips. Something about that duo really hit the mark for me, so I switched up the recipe with these as the default! You can always try other add-ins to replace the pumpkin seeds and chocolate chips, such as sunflower seeds, hemp seeds, unsweetened coconut, and other dried fruit (chopped, if needed).
